AO: The Rig
QiC: Jumbo
Pax Count: 8
Pax List: Gates, Gronkins, Happy Trees, Jumbo, Martina, RedRyder, Smalls, Swag
FNG Count: 0
Downrange:
Thursday at The Rig is our big day , full of PAX, with a reward of coffee at the end of a hard beatdown.
This morning, the crowd was relatively small, “only” 8. But the beatdown was still hard and the coffee was still hot.
The Thang: 20-ALARM fire
ALARM is the acronym for Arms, Legs, Abs, Run, and Merkins. Why is this workout called a 20-ALARM fire? Because by the end of it, your legs were on FIRE!!!!!!
- Arms: Shoulder to Overhead
- Legs: Lunges
- Abs: LBCs
- R: Run to Terry Street
- M: Merkins
Round 1: 4 minutes AMRAP of 5 reps each movement
WALL SIT – each PAX counted to 10
Round 2: 8 minute AMRAP of 10 reps each movement
WALL SIT – each PAX counted to 15!
Round 3: 12 minute AMRP of 20 reps each
We closed the workout with some breathing and mindfulness exercises. YHC took the PAX on a journey into the depth of Phoenix Park where we mentally focused on the specific sounds around us. Mindfulness helps us rest. Mindfulness helps us focus.
CoT: Continued TaPs for Buttercup and his dad, Candyland and his BiL. RedRyder is going to host a healthy, healthy-eating competition